Create a daily calorie deficit of 500 to 1,000 calories
Cut out sugary drinks, alcohol, desserts, and fried foods
Eat lean protein at every meal
Fill half your plate with non-starchy vegetables
Keep portions small and avoid second servings
Drink plenty of water throughout the day
Limit refined carbs like white bread, pasta, and pastries
Choose whole foods over processed foods
Walk 8,000 to 12,000 steps per day
Do 30 to 60 minutes of exercise daily
Add strength training 3 to 4 times during the week
Sleep 7 to 9 hours each night
Avoid late-night snacking
Track your food intake and weigh yourself daily
Reduce sodium to help limit water retention